Comparing Nutrients in 5 ounces Cooked Frozen Mustard Greens VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	8.37% 11g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.59% 0.43g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.75% 3.2g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.023mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.7% 19.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.96% 29.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	396% 475μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	14.3% 143mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.7% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Stir-Fried Shiitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Mustard Greens versus 5 oz of Stir-Fried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 15 times more Vitamin B3, 85 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Boiled and Drained Frozen Mustard Greens.
• 5 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• 5 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Cooked Frozen Mustard Greens have 50.5 times more Calcium, 2.1 times more Iron and 1.3 times more Manganese than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2.8 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 4.8 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Stir-Fried Shiitake Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc
• 5 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stir-Fried Shiitake Mushrooms contain 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.